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Get your Bikini Body Back in just 4 weeks

Summer is only 4 weeks away, and let’s be honest most of us have probably gained a few sneaky kg’s over winter. The hearty comfort foods and warm bed in favour of the gym often get the better of us. If your clothes are a little tighter after winter and you’re dreading pulling on the denim shorts, here are 5 tips to help you get bikini body back in just 4 weeks!

More water – water is required to assist the process of fat burning and elimination. When you drink less than is required, the body feels threatened and retains fluid in self-protection, making it less efficient at burning fat. Water also aids fat loss by helping us feel full. We often mistake thirst for hunger and overeat to satisfy our water needs. Increasing your water intake can include herbal teas, and foods that have a high water content, such as cucumber, celery, lettuce & spinach, watermelon, strawberries and tomatoes.

Get moving – with the weather warming up and days getting longer it’s the perfect time to get some regular exercise back into your routine. Get up early and go for a jog, grab a work buddy and go for a walk at lunch, take your workout to the park or local school and get creative with the equipment, or simply get back into the gym! Not only is exercise good for our health and burning calories, it also helps keep hunger and cravings at bay, making you less likely to snack or make bad choices.

Increase your protein – protein is perhaps the single most important nutrient for weight loss and a better looking body. Protein helps boost metabolism, reduce appetite, and has a much higher thermic effect on food than carbs and fats, which is the calories used for the purpose of digesting and metabolising food. A high quality thermogenic protein that helps burn even more fat with it’s added fat burning ingredients, while being low in carbohydrates and sugars is what you are after!

Eat more fibre – Fibrous foods are extremely undervalued when it comes to getting lean. They fill us up as we can eat a much larger volume of food compared to starchy carbohydrates (such as rice, pasta, bread etc) and easily stay within our daily calorie needs, and our bodies have to work super hard to digest all the fiber which does wonders for increasing metabolism and burning body fat. Some fibre-rich foods include: broccoli, asparagus, green beans, spinach, brussels sprouts, raspberries, lentils & legumes, and fruits with edible skin.

Clean out your pantry – being spring, it’s perfect time to do a ‘spring clean’ of your cupboards and fridge and only stock them with fresh healthy foods. If you only have good options available you’re more likely to make good choices.
fit girls drinking a protein shake at sunset

HOW PROTEIN CAN HELP YOU LOSE WEIGHT

Many women don’t understand or avoid protein for fear it will make them big and bulky. Protein is perhaps the single most important nutrient for weight loss and a better looking body. Science has shown us that to make a positive change to your body composition you need to increase your protein intake, as well as follow a suitable training program. So how does protein help tone muscle and burn fat?

Metabolism – due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep. A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.

Appetite – A higher protein intake actually increases levels of appetite-reducing hormones, while reducing your levels of the hunger hormone ghrelin. This leads to an automatic reduction in calorie intake.

Thermic Effect of Food (TEF) – After you eat, some calories are used for the purpose of digesting and metabolising the food (TEF). Protein has a much higher thermic effect compared to carbs  and fat. So if we get a thermic effect of 30% for protein for example, this means that 100 calories of protein only end up as 70 usable calories.

Repair – your body uses protein to build and repair tissues, such as muscle when you train them, but also hair and nails. It is also an important building block of bones, cartilage, skin and blood.

One of the best ways for adding extra protein into your diet is by taking a good quality protein powder. While you can certainly get protein from foods, protein supplements are a great way to get extra protein without the extra fats or carbs. For example, a single serve of a high quality protein like Maxine’s Burn has about the same amount of usable protein as a 150 grams of lean red meat, but with virtually no fat and the added benefit of fat burners and carb blockers. It’s easy to see the advantages.
healthy vegetables meat and nuts on a bench

EATING RIGHT TO LOSE WEIGHT

You may have heard the saying “you can’t out-train a bad diet”. This couldn’t be more true. You can exercise all you want but if your diet is poor you will not lose weight, and could even gain some. Here are some ways you can improve your nutrition to maximise your weight loss results:

Carbohydrates – Carb lovers don’t stress, you don’t have to give up your favourite meals. There are plenty of great vegetable swaps for pasta and rice. Zucchini, carrot and pumpkin can be made into zoodles for your pasta meals using a spiraliser or a peeler. Cauliflower and broccoli can be made into rice using a food processor/blender or simply by chopping it. All of these are also now available pre-prepared in Coles and Woolies. These are great high fibre and low calorie alternatives to carb rich grains. Team your favourite rice or pasta veggie alternative with a light, vegetable rich sauce and voila, you have a low calorie meal that will compliment your weight loss attempts.

Snacking – we often underestimate the impact snacking has on our daily calorie intake. Often the concept of eating smaller meals more frequently throughout the day gets translated into larger meals with frequent snacks or milky coffees, nuts and fruit throughout the day that can add an extra 400-600 calories to your daily calorie amount. Generally you are only likely to need a couple of light snacks, if any, throughout the day, and cutting out snacking entirely in favour of enjoying more vegetables and protein rich meals three times a day is an easy way to slash calories and drop a few kilos. Using a high protein, low carb/fat protein is the perfect option to get you through to your next meal without adding much to your overall intake.

Watch the liquid calories – we often don’t take our liquid calories into consideration in our daily calorie intake. Whether it’s smoothies, juices, milky coffees and teas, soft drink or alcohol, these all add up. Not only can they have more calories per drink than an average meal, but we don’t reduce out food calories to compensate for them. In addition, a constant flow of liquid sugars plays havoc with our natural hunger and fullness signals. A simple way to slash calories and promote fat metabolism is to keep your intake of liquid calories to a minimum. If you love coffee go for a piccolo, choose herbal tea, water or vegetable juices instead.

Watch the extra’s – It may be some feta, avocado, sauce or grated cheese, but these little extra’s that we add to our meals to make them more tasty also all add up when you are trying to get your bikini body back. Try to only add one extra to your meal, and measure out your portions of sauces and toppings so you know exactly how many extra calories you are consuming. Alternatively, look for lower fat/calorie options, or use herbs and spices which add flavour without the calories. Also, be mindful of very saucy dishes like stir fry’s. Sometimes three or four different sauces are added, each of which adds calories, a whole lot of extra salt and even extra sugar. So be mindful of portion sizes of these meals, and bulk them up with a side of fresh veggies.

Eat mindfully eating when rushed or distracted doesn’t make you feel as satisfied as when you sit down and savour your food. You’re far less likely to actually pay attention to what you’ve consumed when scoffing it at your desk or in the car, and will likely over-eat as a result. Avoid eating in the car, in front of the TV, at your desk while doing work, or rushing around after the kids. Focus on enjoying the meal and allow your brain to process it and identify when you are full.

With all that being said you are going to want some delicious recipes that hit the mark when it comes to being high in protein, low in fat & carbs so take a look here!

 

References:

https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight

Author

Maxine's Official

Maxine's Official
This article is proudly brought to you by the team at Maxine's. Read more posts by Maxine's Official

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